The Waltons aka Advanced Half Marathon Training Thread - 2022 edition (Read 444 times)

Fredford66


Waltons ThreadLord

     

    Well, yes. But I quoted Caitlin asking about pros and cons of a merge with the marathon thread four days ago. I guess my reaction came a bit late .

     

    Ah, I see now, thanks.  And I liked the way you framed it in terms of a face to face conversation.

    5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:55 (11/23); 10k 49:24 (10/22); 
    10M 1:29:33 (2/24); Half 1:48:32 (10/22); Marathon 4:29:58 (11/23)

    Upcoming races: RunAPalooza (Asbury Park) HM, 4/6; Clinton Country Run 15k, 4/27

     

    Marky_Mark_17


       

      Yup, here's one lurker thinking to post regularly if something changed slightly - my health. I'd definitely not post in a merged thread. I like to be treated by other posters as if we had a face to face conversation. That's not always a given over in the marathon thread.

       

      Sorry to hear about your health.  But yes, one rule I try to operate by is that I wouldn't write anything on here that I wouldn't say to someone's face either.  Hope to see you on here next year and back at it!

       

      Fred - in terms of running a thread, it's really just (a) starting the thread and (b) managing the list of races on the front page.  Not a lot to it really, mostly just keep doing what you have already been doing in terms of engaging with all the folks on the thread.  It sounds like you are it (unless you do not want to).

       

      Anyway, my week was... OK.  Unidentified virus that may or may not have been Covid then gave me a bit of a sinus infection as well, felt better Monday then pretty average again Tuesday.  Seems to be improving finally so hopefully that's that.  Just seems to have been the theme of the year unfortunately.

       

      Weekly for period: From: 12/12/2022 To 18/12/2022

      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
      in m
      12/12 That run where I caught another virus that was (apparently) not Covid 4.44 7.15 00:32:37 07:21 04:34 16
      14/12 That run where yes the footpath is shut and yes you need to share your cycleway and no you don’t need to be an asshole about it Mr 🚴 6.22 10.01 00:43:34 07:00 04:21 34
      15/12 That run with another cyclist who does not know how to share 7.46 12.01 00:51:18 06:53 04:16 31
      17/12 That run with the inevitable and unwanted return of the December soup (19C / 99%) 8.26 13.29 00:59:11 07:10 04:27 77
      18/12 That run with a squished hedgehog and two distinctly uninflated Santas 8.58 13.81 00:59:42 06:57 04:19 73

      Total distance: 56.28km

      3,000m: 9:07.7 (Nov-21) | 5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20)  

      10km: 33:15 (Sep-19) | HM: 1:09:41 (May-21)* | FM: 2:41:41 (Oct-20)

      * Net downhill course

      Last race: Maraetai HM, 10 Mar, DNF

      Up next: Waterfront HM, 7 Apr

      "CONSISTENCY IS KING"

      Fredford66


      Waltons ThreadLord

        I'm already managing another race list,  I'd rather not do two.

        5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:55 (11/23); 10k 49:24 (10/22); 
        10M 1:29:33 (2/24); Half 1:48:32 (10/22); Marathon 4:29:58 (11/23)

        Upcoming races: RunAPalooza (Asbury Park) HM, 4/6; Clinton Country Run 15k, 4/27

         

        Marky_Mark_17


          I'm already managing another race list,  I'd rather not do two.

           

          Fair enough.  I'm happy to do it unless Zebano or one of our other regulars wants to step up.

          3,000m: 9:07.7 (Nov-21) | 5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20)  

          10km: 33:15 (Sep-19) | HM: 1:09:41 (May-21)* | FM: 2:41:41 (Oct-20)

          * Net downhill course

          Last race: Maraetai HM, 10 Mar, DNF

          Up next: Waterfront HM, 7 Apr

          "CONSISTENCY IS KING"

          Fredford66


          Waltons ThreadLord

            Soooo....I ran a 5k trail race today.  36º (2C) but there was a bitter wind blowing; I was the only one lined up at the start in shorts.  The half marathoners had already been out there an hour and the 10k runners for 30 minutes, so there were runners spread out over the trail.  The field for the 5k was maybe 20 people, maybe 15.  I came in 2nd (self-declared 1st masters) and won 75% off my entry into the next race.  More importantly, I beat my 16-year-old, who has been crushing me on road races but apparently that doesn't translate so well to trails.

             

            26:24 for the first time on that course.  Now that I have a feel for it, I think I can do better, but with only 3 races left this winter I also want to run the 10k distance and am toying with doing the half.

            5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:55 (11/23); 10k 49:24 (10/22); 
            10M 1:29:33 (2/24); Half 1:48:32 (10/22); Marathon 4:29:58 (11/23)

            Upcoming races: RunAPalooza (Asbury Park) HM, 4/6; Clinton Country Run 15k, 4/27

             

            Marky_Mark_17


              Soooo....I ran a 5k trail race today.  36º (2C) but there was a bitter wind blowing; I was the only one lined up at the start in shorts.  The half marathoners had already been out there an hour and the 10k runners for 30 minutes, so there were runners spread out over the trail.  The field for the 5k was maybe 20 people, maybe 15.  I came in 2nd (self-declared 1st masters) and won 75% off my entry into the next race.  More importantly, I beat my 16-year-old, who has been crushing me on road races but apparently that doesn't translate so well to trails.

               

              26:24 for the first time on that course.  Now that I have a feel for it, I think I can do better, but with only 3 races left this winter I also want to run the 10k distance and am toying with doing the half.

               

              Were there any trees to protect you from the wind?  That's one thing I like about running long runs in the forest.  And congrats on the result too!

              3,000m: 9:07.7 (Nov-21) | 5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20)  

              10km: 33:15 (Sep-19) | HM: 1:09:41 (May-21)* | FM: 2:41:41 (Oct-20)

              * Net downhill course

              Last race: Maraetai HM, 10 Mar, DNF

              Up next: Waterfront HM, 7 Apr

              "CONSISTENCY IS KING"

              darkwave


              Mother of Cats

                 

                Fred - in terms of running a thread, it's really just (a) starting the thread and (b) managing the list of races on the front page.  Not a lot to it really, 

                 

                In terms of running a marathon, it's really just (a) doing some training and (b) putting one foot in front of the other on race day.  Not a lot to it really.

                 

                ***

                Marky_Mark - sounds like the bug is the gift that keeps giving.  Nice run titles this week, BTW.  I have a fair # of clashes with cyclists myself.

                 

                Fred - congratulations on a great end to what has been an outstanding year for you (of course I'm assuming that you're not doing any more races - perhaps a faulty assumption).

                 

                ***

                 

                My week:

                 

                65 miles running, 3.5 hours pool-running, and 500 yards swimming.

                M: 90 minutes pool-running
                T: 8 miles very easy on treadmill (9:48) and upper/lower body weights.
                W: Streaming yoga and 12 miles very easy (9:36) plus drills and hill sprints.
                Th: 2 hours pool-running and upper body weights/core.
                F: 11 miles with 8K tempo in 36:52 - splits were 7:43/7:33/7:25/7:12/6:59. Followed with leg strengthwork.
                Sa: 12.5 miles very easy (9:27) plus drills and hill sprints, and then streaming yoga.
                Su: 21 miles progressive, split as the first 7 miles averaging 9:16 pace, the next 7 miles averaging 8:25 pace, and the next 7 miles averaging 7:36 pace. Half mile cooldown jog, followed by leg injury prevention work and 500 yards recovery swimming.

                To address the elephant in my weekly training log - that tempo run was not intended to be progressive. It's just that the tempo started at 6:30 am (well before sunrise) and my gait issues are really exacerbated in the dark. With each mile I could see a bit better and so my legs worked a bit better.

                 

                I started that tempo planning on doing 3-4 miles, but I decided mid-tempo that the first 2 miles didn't count, and so I extended it to 5 miles.

                Sunday's 21-miler (the last of my very short Houston marathon training cycle) was supposed to be next weekend, but the forecast is for really cold/dry air, which is very hard on my asthma, so I swapped the long run to this weekend. The good news about the long run is that the distance felt very easy, and I wasn't very tired when I finished (I just wish my legs would move faster). So I think I'm ready for the distance and can spend the next 4 weeks just focusing on faster stuff.

                Everyone's gotta running blog; I'm the only one with a POOL-RUNNING blog.

                 

                And...if you want a running Instagram where all the pictures are of cats, I've got you covered.

                Fredford66


                Waltons ThreadLord

                  DW - Nope, no more races this year.  My next one is January 1.  Glad to hear your long run felt good.

                   

                  Mark - Yes, there were some trees, but not thick stands of forest and they've dropped all their leaves by now.  The terrain gave some shelter from the wind; it was only at the high points of the course that it was uncomfortable.  I'm glad to hear you feel like you're recovering from the unspecified virus.

                   

                  I'm starting to settle into the training routine for my spring halves, though I'm going to sprinkle in shorter races.  I definitely want to do some more of the trail races.  33½ miles for the week.  43:28/8,784m rowed (trying to get back into it more slowly - my knees started aching when I jumped in full-bore).

                   

                   

                   

                  Date Course/Workout Type Distance Duration Pace Temp
                  12/12/2022   Easy 4.0 mi    40:30 10:08 37
                  12/13/2022  8x600m @2:48 w/400m recoveries Repeats 9.2 mi 1:29:36   9:45 24
                  12/15/2022  3 HM miles w/8:15 - 8:20 target Pace 6.0 mi    55:17   9:13 30
                  12/16/2022   Easy 6.2 mi 1:04:12 10:22 42
                  12/17/2022   Easy 4.0 mi    41:14 10:19 41
                  12/18/2022   Easy 1.0 mi    10:15 10:16 33
                  12/18/2022

                  Greystone Park Trail 5k

                  Race 3.2 mi    26:24   8:23 33
                  5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:55 (11/23); 10k 49:24 (10/22); 
                  10M 1:29:33 (2/24); Half 1:48:32 (10/22); Marathon 4:29:58 (11/23)

                  Upcoming races: RunAPalooza (Asbury Park) HM, 4/6; Clinton Country Run 15k, 4/27

                   

                  JamesD


                  JamesD

                    Not a great week for me.  Got back up to 10 miles on Sunday as I continued my very slow buildup after my November half but then took three days off because of left knee trouble.  After two days back, I came down with a virus that feels like what I had just before the half.  I got a flu shot three weeks ago and a covid booster two weeks ago, so I’m surprised that whatever it is has hit so hard.  Spent the weekend in bed except for watching the (very exciting) World Cup final and probably won’t be able to run for a few more days.  By then we’ll leave for two weeks in Chile to see DW’s family & friends for the first time in five years.  I don’t expect to run much while we’re there, but maybe the time off will help some of my chronic issues.

                     

                    Sun - 10 miles in park @ 8:42

                    Mon-Weds - off with left knee pain

                    Thurs - 6.5 miles in park @ 8:49, knee better

                    Fri - 6.7 miles very slow on treadmill (78 minutes) + 0:40 walk breaks/6 mins, HR 10 bpm above normal, probably a sign of…

                    Sat - …off sick with flulike symptoms

                     

                    Total - 23.2 miles

                    YTD Average - 34.4 mpw



                    Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)

                    '24 Goals: consistency, age-graded PRs, half < 1:32

                    zebano


                      Hey guys had a busy life for a bit including some sort of illness which was basically just GI distress and a headache so I sidelined myself for 4 days. 30 miles over M-W last week. This year has been my worst since 2019 mileage wise but honestly I'm over 40 and ran a sub 20 5k so I'm still faster than high school me which continues to make me happy.  I'm gonna go catch up on the happening in this thread now.

                      1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)

                      zebano


                        Mark: I'll run next year's thread. While I do go afk for a couple days at a time keeping the race list up to date is something that doesn't seem onerous.

                         

                        Re: Cyclist, honestly I think there are just more of them than runners so you get more bad apples. We have one around here that scowls at everyone, yells a lot and even ran into a runner at one point at which point the people with her knocked him off his bike and he's at least not repeated that stunt. Mostly I just notice that most runners will wave, smile or greet me while cyclists rarely do though it's a rare case when they're going slow enough for that to be feasible. I do appreciate the ones that give a loud on your left way in advance. It's like a turn signal on a car, it doesn't help if you do it as your passing.

                         

                         

                        Fred welcome to trail racing FIRST MASTER. and even better, congrats on beating your son! Cold races are hard but you know people are serious when they show up in shorts.

                         

                        Josh - a belated welcome. I hope you get heatlhy and stick around.

                         

                        DarkWave just curious do you feel the slower tempo portions give your body the right impetus to improve or is it perhaps a case where you're going to need to do workouts during daylight or on a treadmill? Regardless a 5mile tempo at whatever pace is good stuff.

                         

                        James this is the time of year people get sick =( Enjoy Chile

                        1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)

                        Fredford66


                        Waltons ThreadLord

                          Zebano - Welcome back.  Thanks for taking on the role of thread leader for 2023.

                           

                          James - I hope you get better soon; both the cold symptoms and the knee.

                           

                          Back to the track today. 28º (-2C) was a bit warmer than forecast and what my RP & I dealt with the last couple times. It's still cold and dark at 6:00am. 6 x 800m @ 3:44 with 400m recoveries. The new target pace is pushing my limits. I'm able to complete the workouts, but unlike previous training cycles, I rarely have any "zip" left for the last repeat; I'm just happy to finish it withing the target time, which is good. 7.1 miles for the day followed by 14 minutes of rowing.

                          5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:55 (11/23); 10k 49:24 (10/22); 
                          10M 1:29:33 (2/24); Half 1:48:32 (10/22); Marathon 4:29:58 (11/23)

                          Upcoming races: RunAPalooza (Asbury Park) HM, 4/6; Clinton Country Run 15k, 4/27

                           

                          Marky_Mark_17


                            Mark: I'll run next year's thread. While I do go afk for a couple days at a time keeping the race list up to date is something that doesn't seem onerous.

                             

                            Re: Cyclist, honestly I think there are just more of them than runners so you get more bad apples. We have one around here that scowls at everyone, yells a lot and even ran into a runner at one point at which point the people with her knocked him off his bike and he's at least not repeated that stunt. Mostly I just notice that most runners will wave, smile or greet me while cyclists rarely do though it's a rare case when they're going slow enough for that to be feasible. I do appreciate the ones that give a loud on your left way in advance. It's like a turn signal on a car, it doesn't help if you do it as your passing.

                             

                             

                            Cool!! I think you are the longest standing member that hasn't been in charge so congrats.  Feel free to kick off the new thread whenever you like in the next week or so as we are all done and dusted with races here for 2022 I think after my DNS a couple of weekends ago.

                             

                            Most cyclists around where I live are pretty friendly but when you get into the city that changes.  I actually had one veer towards me to try and psych me out last week.  I had no room to move with railing on the side of the footpath and if he'd gotten any closer I'd have had to physically push him away.  Plus there are one or two that think the shared waterfront pathway is a good place for them to do time trials lol.

                            3,000m: 9:07.7 (Nov-21) | 5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20)  

                            10km: 33:15 (Sep-19) | HM: 1:09:41 (May-21)* | FM: 2:41:41 (Oct-20)

                            * Net downhill course

                            Last race: Maraetai HM, 10 Mar, DNF

                            Up next: Waterfront HM, 7 Apr

                            "CONSISTENCY IS KING"

                            watsonc123


                              James - I hope you're better soon.

                               

                              Fred - nice race and week.

                               

                              Mark - good week.

                               

                              Zebano - thanks for taking over the thread for 2023.

                               

                              Sorry to be a pain, but I'm running Park Run on Dec 24!  I don't care too much if it's recorded in the 2022 or 2023 thread, or not at all.

                               

                              My week was very light, I took it very light so I could finally kick my cold / sore throat.  It's almost 100% now, but it took 4 weeks which is the most I've been affected for a long time.

                               

                              Just the two runs, of which one as our clubs annual Rogainne which is straight before prize giving.

                               

                              Weekly for period: From: 12/12/2022 To 18/12/2022

                              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                              in m
                              12/12 Afternoon Run 3.54 5.70 00:32:54 09:18 05:46 7
                              16/12 Afternoon Run - Trentham Harriers Rogainne 4.74 7.63 00:47:28 10:01 06:13 90

                              Total distance: 13.33km

                              PRs: 5km 18:43 (Dec 2015), 10km 39:59 (Sep 2020), half 1:26:16 (Sep 2016), full 3:09:28 (Jun 2015)

                               

                              40+ PRs: 5km 19:31 (Oct 2020), 10km 39:59 (Sep 2020), half 1:29:39 (Jun 2018), full 3:13:55 (Sep 2022)

                               

                              2023 PRs (hope to beat in 2024): 5km 20:34, 10km 41:37, half 1:32:32, full 3:21:05

                               

                              2024 PRs: 5km 20:25

                              darkwave


                              Mother of Cats

                                 

                                 

                                DarkWave just curious do you feel the slower tempo portions give your body the right impetus to improve or is it perhaps a case where you're going to need to do workouts during daylight or on a treadmill? Regardless a 5mile tempo at whatever pace is good stuff.

                                 

                                I feel like the impaired workouts are definitely not as effective for improving my overall fitness.  However, I also feel it's important to keep putting myself into situations that challenge me a bit, for a few reasons: testing myself hopefully helps me maintain or recover skills, I can monitor whether things get better or worse on different medications, and I have to race in poor visibility sometimes, so better not to protect myself from it.

                                 

                                Thanks for accepting the crown and scepter for next year's thread! 

                                Everyone's gotta running blog; I'm the only one with a POOL-RUNNING blog.

                                 

                                And...if you want a running Instagram where all the pictures are of cats, I've got you covered.